Recipes

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Tomato White Bean Soup

Ingredients:

2 tsp olive oil
4 cloves garlic, minced
15 oz can white beans, drained
24 oz low sodium vegetable juice, such as V8
2 tbsp prepared horseradish
Optional black pepper, to taste

Instructions:

In a pot, heat olive oil and garlic.
Cook until fragrant, about two minutes.
Blend beans and vegetable juice until smooth.
If you do not have a blender, mash beans with a fork and stir into the vegetable juice.
Add the vegetable juice and bean mixture to the garlic and heat well.
Add horseradish if desired and black pepper to taste.
Enjoy.
NOTE: Can also be made in a rice cooker or crock pot.

Youtube Tutorial

Three Sisters Salad

Ingredients:

15 ounces beans, such as black, kidney, or garbanzo, drained and rinsed
11 ounces corn, frozen, thawed or 1 cup fresh zucchini, chopped
1 tablespoon cilantro, chopped
2 tablespoons lime juice
1 jalapeno pepper, seeds removed and finely chopped (optional)

Instructions:

Drain beans.
Add in corn, zucchini, cilantro, lime juice, and jalapeno.
Stir to combine.
Serve right away or refrigerate.

Youtube Tutorial

Three Ingredient Cookies

Ingredients:

1 ripe banana
1 cup quick oats
1/3 cup raisins or dried cranberries

Instructions:

In a bowl, add banana, oats, and dried fruit.
Mix by hand or with a fork.
Form into cookie patties and place on lightly greased cookie sheet (or microwave-safe plate.)
Bake in oven @ 350 degrees for 15-20 minutes or in a microwave for 30 seconds to 1 minute.
It is recommended we make half our grains (bread, pasta, rice, tortillas, etc.) WHOLE for added nutrients and health benefits.
Whole grains are complex carbohydrates and sources of dietary fiber, several B vitamins, and minerals.
Check nutrition labels for the word "whole" in the ingredient list (ex. whole wheat, whole oats.) Other sources of whole grains are brown rice, quinoa, wild rice, and bulgur.

Three Bean Chili

Ingredients:

1 tablespoon Vegetable Oil
1 Onion diced
2 cloves Garlic finely chopped
2 Zucchini diced (fresh or frozen) or
2 Summer Squash diced
1 cup Corn fresh or frozen
2 Bell Peppers diced
1/2 teaspoon Black Pepper
1/2 teaspoon Salt (feel free to use less)
1 tablespoon Chili Powder
1 teaspoon Ground Cumin
16 ounce can Pinto Beans low-sodium, drained and rinsed
16 ounce can Black Beans low-sodium, drained and rinsed
16 ounce can Red Beans low-sodium, drained and rinsed
30 ounces Diced Tomatoes low-sodium

Instructions:

In a large pot, heat vegetable oil over medium heat. Add onion and garlic then cook until soft, about 2 minutes. Add zucchini or squash, corn, and bell peppers then cook until soft, about 5 minutes. Stir in remaining ingredients and bring to a boil.
Reduce heat, cover, and simmer for 20 to 25 minutes, stirring occasionally.
Serve immediately or cool completely then store in the refrigerator or freezer.

Carrots

Carrots are great sources of: Beta carotene is converted to Vitamin A which keeps our eyes working, our immune system strong, and our cells growing. - Antioxidants help protect our cells from damage due to normal body functions and environmental factors - Potassium, a type of electrolyte, helps build muscle and keeps your heart healthy. - Vitamin K helps our bodies heal quickly. - Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy too.

Instructions:

How to Store
- Carrots can be stored for several weeks.
- Store them in the coolest part of the refrigerator in a plastic bag or wrapped in a paper towel.
- Keep them away from apples, pears, potatoes, and other fruits and vegetables.
- Don't store on the counter at room temperature.

Cantaloupe

Cantaloupes are Great Sources of: Vitamin C & Beta Carotene keep our immune systems strong and help our bodies heal quickly. - Fiber & Water help with healthy digestion, and keep us feeling full and hydrated. - Fiber is good for our hearts, too! - Folate, or folic acid, helps our tissues grow and our cells work. - Potassium, a type of electrolyte, helps build muscle and keeps our heart healthy.

Instructions:

Ready to eat when color is light yellow-orange with little to no green.
Ripe cantaloupe should smell sweet and a little musky.
To eat, cut in half length-wise.
Scoop and discard seeds.
Remove rind with knife and cut in medium-small chunks.
Best served chilled.

Cabbage

Cabbage is a great source of : Vitamin C helps keep our immune system strong. - Vitamin K helps our bodies heal quickly.

Instructions:

How to store:
- Keep cabbage in refrigerator drawer.
- Store covered or wrapped in plastic wrap, especially after cutting.
- Can be kept for several weeks or until it begins to turn brown and mushy.
How to use:
- Can be eaten raw.
- Use in salads or cole slaw.
- Remove the outer leaves and rinse head of cabbage before cutting.
- Cabbage can be cooked many ways.
- If it becomes wilted, it may be freshened by soaking in cold water before cooking.
- Saute in a skillet, roast in the oven, or add to soups, stews, or stir-fry.

Butternut Squash

This winter squash is a great source of fiber, vitamins, minerals, and antioxidants.

Instructions:

How to Roast:Slice the squash in half and scoop out the seeds.
Peel the skin or leave it on and scoop out flesh after baking.
Cut the squash into cubes of roughly the same size, then toss with olive oil, salt and any other seasoning you'd like to add.
Arrange on a lined oven tray in a single layer, then roast at 400 degrees for 40 minutes, giving cubes a stir halfway through.
Butternut squash can be used in a variety of dishes.
It is often roasted, baked, or pureed for soups, sauces, and casseroles.
Can be used in salads, pasta dishes, breads, and desserts.